Circuit of the month: December

28th November 2018

In our SquashSkills ‘Circuit of the Month’ series, we give you a brand new squash-specific conditioning session each month to help boost your physical training.

Circuits are a fantastic method of training, perfect for squash players to use to optimise time and get maximum impact from their workouts.

For December’s circuit, we’ve put together a tough cardio machine based endurance session, ideal to boost your stamina and add some variety to your gym sessions.

For the circuit, you’ll work through 6 sets of effort, alternating between the rower and the bike. Distances will vary from 1000m to 3000m, and the goal is to complete the session as quickly as possible.

You’ll stop the timer as you move from one machine to the next, but there is no designated rest period – the session is heavily focused on aerobic endurance, so the aim is to sustain a steady effort throughout.

Once you’ve completed the 6 sets stop the timer and record your score, with the goal to improve it over time as your fitness improves – a good initial target is sub-40mins. The session page introduction contains all the details you’ll need for the session, along with technique videos for each of the component stations.

For those looking for more training ideas, we’ve got a number of great squash-specific circuits for our members here on the site. Circuits are a great way to structure your training, inherently flexible and modifiable to allow you to target a wide range of different fitness elements including speed, endurance, and power.

Check out the December circuit and technique videos here.

Circuit Overview



Gary Nisbet

B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
SquashSkills Fitness & Performance Director

Make sure to warm-up properly before your circuit sessions!

A properly constructed warm-up will boost your performance and reduce the risk of injury, by increasing your core temperature, increasing blood flow and oxygen delivery to your muscles, increasing joint range of motion, activating your nervous system, and helping you focus on the challenges of the session ahead.

Download your FREE Warm-Up Guide!